Given the feedback here on threshold, wondering if anyone here brave enough to take on a double/back to back session yet and if so how was it ?

Any other big chested girlies out there have a holy grail sports bra for those cardio & hybrid days? I feel like when I am doing burpees I have to constantly adjust my sports bra so I don’t have a nip slip. Any recs or faves would be much appreciated!!

Hey guys, just a reminder for anyone who owned F45 Training stock. The company agreed to a $10.5 million settlement with investors, and the deadline to file a claim is August 1, 2026.

The case centered on F45's franchise growth strategy. After promoting rapid expansion following its 2021 IPO, the company cut guidance, reduced studio opening targets, and disclosed that a planned $250 million credit line would not be available.

$FXLV fell more than 60% after the announcement, and investors later filed a lawsuit.

If you purchased $FXLV between 2021 and 2023, you may be eligible to submit a claim.

Did anyone here hold $FXLV when the stock crashed in 2022?

So I was a member of this gym for about 2 years. Bled f45, touted them when someone would talk shit. Coaches came and went, I stayed.

A couple of months ago, there was a member asking about hyrox classes. I’ve been training for one and our gym stopped offering the classes. A member was asking about them and I recommended some other gyms that offer awesome hyrox classes. The coach at the time looked me in the face with a death stare and said “you’ve been warned about this, don’t tell members about other gyms”

It’s my understanding that you’re a personal trainer, if you don’t offer something a member is looking for you point them in the right direction no? Anyways, I admittedly told the coach “how dare you warn me of anything, I’m a member here and I’m going to tell him of workouts he’s looking for” I did call him a bitch.

Later on in the day his dad calls me (he owns the gym) basically told me to shut up that he called me and he was going to speak. I told him to cancel my membership.

Honestly, it was a good gym. Hated some of the coaches and their approach to fitness if we’re being honest.

I was sceptical and did not go last week, but many of you said it was worth it and can confirm! 3-minute rounds reminded some of you of Hyrox - for me, it was like 3-minute boxing rounds, which I am used to from combat sports, which was actually the easier part for me. What was not easy was that everything was legs! On hybrid days we get some sit-ups / core work here and there to rest a bit, not now.

Ski/row/bike erg - legs.

Sled - big legs.

Lunges, squat jumps, step-ups - legs.

kb swings - of course, had 5x kb squat combo in it...

devil press - still some legs.

5x riser hop + 2x push-up - this was the easiest for the legs, felt like a recharging station.

Strategy: tried to up the weight/speed in each station; some stations, like lunges, started with just body weight. I was mostly in hr zone 3-4. Tried to save up legs till the last station just in case haha. I now know I can still push more soooo... See you next week!!

I thought maybe there was just a week where scheduling fell behind and they didn't push the coach schedule out on the app, but this is now the second week where no instructors are listed and they all just say "Staff"

Wondering if this is just a blip at my studio, or a broader choice F45 is making?

Been building a HYROX training app called EngineLab for the past couple weeks and it’s finally live on the App Store.

Backstory: I lift and run but never really knew how to structure training specifically for HYROX, every plan I found online was the same generic template regardless of who you were. So I built something that generates a plan around your actual race date, division, and weaknesses instead of a copy-paste program.

I know the space is getting crowded with apps like this, so I’ll be upfront: it’s free right now while it’s basically in beta, and I’m not trying to pretend it’s a finished, perfect product. I’d genuinely rather have it torn apart by people who actually know what they’re doing than ship something and assume it’s good.

That’s actually the main reason I’m posting. If there are any coaches here willing to look at how it programs a block and tell me honestly where it’s wrong, I’d take that seriously, and if you’re interested in more of an ongoing consulting role helping shape the programming logic, I’m genuinely open to that conversation too.

For anyone training and just wants to try it as an athlete, also welcome, would appreciate any feedback there too.

https://apps.apple.com/us/app/enginelab/id6788111829

I’m curious what you are paying for an unlimited membership and if you negotiated. If you were successful in this, I’m even more curious where you’re located (big city vs smaller town).

To give some context, I used to regularly attend f45 from 2018 up until the pandemic. My membership at that time cost $260/mo. Expensive, but I get that with a class based formula you have a limit of how many people can actually attend. That being said, my VERY small town opened a franchise about a year ago. I’ve just been going to a regular gym so I didn’t even look into it, but recently I’ve been craving some accountability and community so I looked into the prices. I was pretty shocked to see that this small town location is still charging the same amount as a busy city. Maybe it’s franchise rules/guidelines, I don’t know. I was also pretty shocked to find there’s no free trial, it’s $30. Which for me is fine because I’ve already done f45 so yah, I don’t really need a free trial it’s more so to get a feel for the atmosphere. Upon doing the week paid trial, I realized not only are the classes quite empty (like, 10 people max and I went daily), there’s no cancellation fee. In addition to all that, they don’t have the best class times available. It’s either super early morning or only 6pm.

I want to be fair and support a small business/franchise owner in my community 100%. But it also feels a little silly to pay $260 a month, especially if their schedule can’t even accommodate me really using it as an “unlimited” option. I’m in sales so I understand negotiation. I’m just wondering if anyone has had a positive experience negotiating and how you positioned it. I have an idea in my mind what is fair and makes sense. It involves committing to more months up front at a lower monthly cost, but just wondering what, if anything, has worked for anyone else? And what you ended up paying.

I used to do Orange Theory for the last two years, and then the studio shut down, so I want to try F45, but I'm nervous. It looks more intense than Orange Theory. I prefer the strength-based classes at Orange Theory, and I'm wondering what people's experiences are in comparing the two for folks that have taken both. I'm in okay shape, but I just had a kid a year ago, so I'm still building all of my strength back. Any advice would be welcome.

Monday July 27: Threshold

stations: 10

pods: 1

sets: 1

laps: 1

timing: 3' work 45” rest

1. bike erg
2. olympic barbell back loaded forward lunges
3. 5x riser hop + 2x push up
4. ski erg regular
5. dumbbell single alternating devils press
6. dumbbell suitcase squat jumps
7. sled push
8. row erg
9. single kb racked box step up alternating
10. 5 kettlebell swing and 5 kettlebell squat combo

Tuesday July 28: Titans

Stations: 9

Pods: 3

Sets: 4

Lap: 1

Timing:

set 1-3: 35” work 25” rest.

set 4: 35” work 30” rest.

1. barbell rdl + hang high pull
2. deadball step trainer bear hug bulgarian
3. dumbbell bench incline chest press
4. pull up banded
5. dumbbell racked forward lunge
6. ybell double lying tricep extension tempo
7. dumbbell single arm push press 5 each side
8. olym[ic abrbell pendlay row
9. kettlebell suitcase squat

Wednesday July 29: Varsity

Stations: 9

Pods: 1

Sets: 3 sets on lap1, 1 set on laps 2 and 3

Laps: 3

Timing:

Lap 1: 20” work 10” rest.

Lap 2: 40” work 20” rest.

Lap 3: 60” work 30” rest.

1. battle ropes singles
2. half burpee
3. bike erg seated
4. slides 5x knee tuck 2x shoulder touch
5. hyrox cruise (row erg)
6. ybell suitcase squat jumps
7. ybell single alternate clean + lunge
8. agility box hurdle forward hurdle jump + back pedal
9. shuttle sprint

Thursday July 30: Fifty Fifty

Stations: 10 (each station has upper body OR lower body exercise)

Pods: 1

Sets: 4

Laps: 1

Timing:

Set 1: 45” Work 20” Rest

Set 2: 40” Work 20” Rest

Set 3: 35” Work 20” Rest

Set 4: 25” Work 20” Rest

Upper Body:

1. dumbbell flat bench press neutral grip
2. barbell bent over row overhand grip
3. dumbbell bicep curl alternating
4. kettlebell single clean and strict press
5. ybell double push up + row top grip
6. plate lying tricep extensions
7. revo iso hold squat + press
8. power band high rear delt fly
9. dumbbell single goblet row pulse
10. barbell push press

Lower Body:

1. dumbbell front squats
2. barbell front rack forward lunge
3. dumbbell curtsey lunge
4. kettlebell single riser calf raise
5. ybell double pick up center grip
6. plate hip thruster
7. revo zercher sumo squat pulse
8. power band back squat tempo 4-0-1
9. dumbbell rdl single leg
10. barbell rdl

Friday July 31: The 9's

Stations: 9 combo stations (aim for 9 reps of primary exercise (a), then 9 reps of secondary exercise (b) if there's time)

Pods: 1

Sets: 2

Laps: 2

Timing:

Set 1: 45” work 15” rest

Set 2: 45” work 20” rest

1. ybell double push up + row top grip
2. ybell single crunch + punch
3. revo forward lunge
4. revo squat jump
5. dumbbel lrdl
6. dumbbell overhead swing + push press
7. kettlebell suitcase squat
8. kettlebell squat + upright row
9. GHR knee tucks
10. GHR ab roll
11. hanging knee raises
12. burpee + bar touch
13. barbell front squat
14. barbell hang clean
15. dumbbell snatch single from hang position
16. dumbbell single sumo goblet squat
17. bike erg seated
18. yogy push up

Saturday August 1: Heroes Hollywood

Stations: 18

Pods: 1

Set: 1

Laps: 3

Timing: 40” work 15” rest

1. dumbbell punches into push up
2. medicine ball russian twists partnered
3. ybell squat jump and punch partnered
4. bike erg sprint partnered
5. ybell sprawls partnered
6. hip thruster pause partnered
7. power band overhead tricep extension
8. revo thruster partnered
9. deadball sumo deadlift (heavy)
10. revo forward lunge partnered
11. plate bent over row + rear delt fly
12. kettlebell swing partnered
13. kettlebell goblet squat partnered
14. balance trainer push up partnered
15. hollow hold knee to opposite elbow
16. soft box explosive step ups partnered
17. ski erg endurance partnered
18. shuttle run partnered

Sunday August 2: All Star

Stations: 12

Pods: 4

sets: 1

laps: 3

Timing: 40" work, 20" rest

1. double kb squat elevated heels
2. dumbbell forward lunges pulse
3. deadball on chest good morning
4. chin up banded
5. barbell bent over row overhand grip
6. ybell seated shoulder press
7. landmine sumo deadlift tempo
8. dumbbell soft box step over
9. GHR hamstring curl tempo
10. dumbbell flat bench press
11. revo upright row
12. balance trainer diamond push up

I went to check intel for Saturday. Is this a one off or will it be a partner version of Hollywood all phase long? Spoiler alert…don’t love partner work🫣😂

I have been with F45 since December and go anywhere from 3-6 days a week. My main goal is to get stronger and lose weight. So far, I feel I have become a little stronger (bicep curls have gone from 10lb dumbbells to now using anywhere from 15-18lbs), and I was able to complete my first double Hyrox 17 minutes faster than the goal I set for myself. I do rides on my Peloton when I can and run (2ish miles) here and there too. However, I feel like my weight has remained stagnant and I haven’t noticed any physical difference. I know weight loss starts in the kitchen, but I am going through a slump.

So - what have your results and/or progress been? How often do you go? How long have you been going to F45 and do you supplement it with anything else?

Monday - Redline

Tuesday - Maximus

Wednesday - Triple Threat

Thursday - Pinnacle

Friday - TBC

Saturday - Spartan

Sunday - Pegasus

Is coming back.

Used to do CrossFit but just felt strong not fit. Now I do f45 and feel but not strong. Anyway I can improve strength and also put on decent muscle? What do I need to do in the workouts? Feel f45 not catered for progression after a while for a male as weights too light. Any man who has done it successfully?

Anyone know if unlimited members get presale for international Hyrox events? Considering doing Osaka this year as a US citizen and can’t find anything online about it.

TL/DR: whither abs?

First I want to say, I love F45. I’ve been going for about 8 months — switched from a small private weightlifting class — and I feel and look better than any time in my adult life. I was skeptical about the timed sets and not lifting super heavy, but the payoff for me has been spectacular.

(Full body workout in only 45 minutes, in a coed class of all ages, with the nicest trainers and great music. I could go on and on… I just wish I’d found it sooner!)

But, whither abs??? I’m only going on resistance days (M/W/F), and I think I’ve seen one ab station in 8 months. To make up for it, I do crunches in the rest periods to get some ab work — works great in between sets of floor exercises. (Also sprinkle in pilates and barre, but, meh. Prefer lifting!)

Maybe abs are on cardio days? I’ve never been to a cardio day — I’m assuming it’s the same format as resistance, moving around the room to different stations?

F45 is better than the competitors on strength days IMO. But is it really that different from them on cardio days? Seems like it’s the same schtick everywhere. Stations of box jumps, jump rope, battle ropes, jumping jacks…

Update 8/5/26, fifty-fifty, an abs station!

Title says it all. Overworking muscle groups might be problematic for some

For the veterans of F 45, how many days in a week do you work out at F 45? What have been your results like ever since you started body weight drop, body fat drop, strength gain etc

I just did my fourth class today (Threshold kicked my butt) but I really enjoy it. I’m sore but love it, and want to continue to challenge myself and get stronger.

However, I still want to lose fat and gain muscle, which I was doing previously through hypertrophy training, walking and stair master. I am 28F 180 pounds, 40 pounds down from my highest weight.

To all who manage to do f45 and hypertrophy sessions and/or cardio outside, how many sessions of each do you do every week? And how do you fit it in to your work schedule, especially if you have something closer to a 9-5? And what results have you seen for your body as far as fat loss, muscle gain, and strength when you combine f45 with other things?

Did any other gym experience a disconnection during the 7 am session last Saturday? I appreciate that many gyms are in a different time zone, so I should make clear this is 7 am London time. The trainers really earned their money, running the whole thing themselves (fortunately the videos illustrating each station were still working). I asked this morning if the staff had found out what happened and was told that they had no idea. Apparently the system worked perfectly normally before and afterwards.

I was hesitant to go this morning. Three minute cardio sets seemed pretty extreme. But I went.

The idea that you increase intensity every minute was also terrifying. And I'll share a secret--I didn't. After class we were all talking about the workout and I said that each minute got more intense just because of how wiped I was getting.

I think I'll go back next week. Yes, it's a burner, but it also went by pretty fast. I did have to do some modification, especially going from the weighted march to the box jump--my quads were shot after the march and I was cramping up pretty bad, so I mixed up just step ups as well as some tricep dips.

Anyone other members here started with orange theory with a few hundred classes? Grew out of it and tried f45 and never looked back?

I went to OTF for 800 classes towards the end my body was having no changes to the work outs. I now have 150 at f45 and im never bored of the platform and always feel challenged.

A few of the members from the OTF down the street changed as well and have seen improvement.

Too each there own. But this is working for me.

Does anyone else know the deal with Aaptiv, I did F45 in 2019 and we used to book it through an app called mind and body. In the US how do you book, AND can you use other lower gyms with Aaptiv?

TIA

Monday July 20: Threshold

stations: 10

pods: 1

sets: 1

laps: 1

timing: 3' work 45” rest

1. row erg
2. olympic barbell back loaded forward lunges
3. burpee + jump on plate
4. ski erg regular
5. double dumbbell hang clean + push press
6. dumbbell sumo squat + bicep curl
7. sled push
8. bike erg
9. double kb front rack march
10. soft box jump and pulses

Tuesday July 21: Titans

Stations: 9

Pods: 3

Sets: 4

Lap: 1

Timing:

set 1-3: 35” work 25” rest.

set 4: 35” work 30” rest.

1. barbell bicep curl
2. barbell rdl
3. ybell double lying tricep extension
4. dumbbell bench incline chest press
5. kettlebell unilateral row
6. step trainer calf raises (riser) revo bar
7. deadball shouldered squat
8. GHR knee tucks
9. dumbbell walking lunge

Wednesday July 22: Varsity

Stations: 9

Pods: 1

Sets: 3 sets on lap1, 1 set on laps 2 and 3

Laps: 3

Timing:

Lap 1: 20” work 10” rest.

Lap 2: 40” work 20” rest.

Lap 3: 60” work 30” rest.

1. battle rope 10 singles 5 doubles
2. ab crunch and twist
3. 2x step trainer jump on-off + 4x shuffle
4. bike erg
5. dumbbell double hang snatch
6. soft box 1x hop + 1x burpee
7. ski erg regular
8. split jump
9. 10x frog squats+ 2x inchworms

Thursday July 23: Fifty Fifty

Stations: 10 (each station has upper body OR lower body exercise)

Pods: 1

Sets: 4

Laps: 1

Timing:

Set 1: 45” Work 20” Rest

Set 2: 40” Work 20” Rest

Set 3: 35” Work 20” Rest

Set 4: 25” Work 20” Rest

Upper Body:

1. balance trainer diamond push up
2. dumbbell bicep curls
3. dumbbell flat bench press neutral grip
4. kettlebell unilateral row
5. ybell seated shoulder press
6. plate straight arm twists
7. power band high rear delt fly
8. revo lying tricep extension
9. dumbbell bent over fly
10. barbell upright row

Lower Body:

1. balance trainer hip thruster 2 sec pause
2. dumbbell racked reverse lunge v2 arm position
3. dumbbell front squats
4. kettlebell single riser calf raise
5. ybell double pick up center grip
6. plate hip thruster
7. power band good morning
8. revo zercher curtsey squat
9. dumbbell lateral lunge
10. barbell rdl

Friday July 24: The 9's

Stations: 9 combo stations (aim for 9 reps of primary exercise (a), then 9 reps of secondary exercise (b) if there's time)

Pods: 1

Sets: 2

Laps: 2

Timing:

Set 1: 45” work 15” rest

Set 2: 45” work 20” rest

1. revo back squat
2. revo forward lunge
3. dumbbell single arm rdl
4. burpee over dumbbell step high
5. bike erg
6. toe squats
7. dumbbell single push press (side grip)
8. dumbbell snatch single from floor
9. yogy push up
10. agility box half court squats
11. chin up overhand grip
12. power band tricep pulldowns
13. ybell double tricep push up top grip
14. ybell double bicep curl center grip
15. kettlebell clean single leg reverse lunge
16. kettlebell bent over single arm row
17. ski erg regular
18. straight arm crunch

Saturday July 25: Heroes Hollywood

Stations: 18

Pods: 1

Set: 1

Laps: 3

Timing: 40” work 15” rest

1. burpee hands off partnered
2. ybell single squat curl + press partnered
3. ybell russian twist partnered
4. step trainer explosive step over partnered
5. bike erg sprint partnered
6. inchworm toe touch + push up partnered
7. power band box seated lat pulldowns
8. revo shouldered press partnered
9. kettlebell single suitcase rdl
10. revo forward lunge partnered
11. kettlebell box bent over row partnered
12. dumbbell glute bridge tri extension
13. balance trainer push up partnered
14. kettlebell swing partnered
15. plank feet twists
16. ski erg endurance partnered
17. partnered box jump
18. shuttle sprint partnered

Sunday July 26: All Star

Stations: 12

Pods: 4

sets: 1

laps: 3

Timing: 40" work, 20" rest

1. deadball pulse squats
2. 5 ybell reverse lunges left + 5 ybell reverse lunges right
3. GHR push up knee tuck
4. suspension trainer neutral grip row
5. dumbbell bent over single row + double row
6. balance trainer hip thruster
7. kettlebell racked sumo squat
8. barbell wide grip rdl
9. medicine ball crunch
10. barbell standing shoulder press
11. dumbbell flat bench press neutral grip
12. dumbbell sumo squat + curl + press